Exercises For An Aerobic Ball

An aerobic ball--also known as a stability ball--is an inflatable ball that is used for balance and stabilization training. It comes in various sizes to adapt to your size and height, and it is made up of a light, elastic rubber that resists puncture and wear. This exercise tool can substitute for the weight bench or chair when doing various weight-training exercises. You can do exercises on the ball that strengthen your hips, abdominals, shoulders, and back without using other weight-training tools.

Leaning Tower

This exercise strengthens your trunk, hip and spine muscles by keeping your spine in neutral position throughout the exercise. Kneel in front of a stability ball and place your hands on the ball in a karate chop position. Brace your abdominal muscles and gently push the ball forward. As you lean forward, your forearms should be on the ball and you should tighten your buttocks. Roll the ball and lean forward as far as you can without losing your neutral spine position. Hold the end position for one deep breath, and roll back up to starting position. Do not hunch your shoulders or back, and do not stick your butt up as you roll up.

Ball Cobra

This exercise strengthens your hips and abdominals while maintaining your balance on the ball in a prone position. Lay your pelvis and lower abdominals on the ball and prop your feet flat against a wall for support. Keep your head in alignment with your spine and hips throughout the exercise. Put your arms in front of your chest with your palms facing each other. Lift your arms up and out to your sides with your palms facing up. Squeeze your shoulder blades together, and hold the position for one deep breath. Do not move your torso or stick your neck out. Lower your arms and repeat the movement.

Plank and Tuck

This exercise moves your hips while keeping your spine stable. Place your lower legs on the stability ball and your hands on the floor as in a push-up position. Bring your knees to your abs and roll the ball forward. Pause for one second, and return to starting position. Keep your spine in position, and do not hunch your back and shoulders. You can also add a push-up after the leg tuck.